Category Archives: Lunch

Oil-Free Roasted Red Pepper Hummus (AND Plant-Based RD info for you!)

by

7

Ever since we watched the movie Planeat, I’ve been on a quest for a good oil-free hummus! I’ve been making these Kale Sandwiches from that movie about every other day, they’re so good! (Terrible picture, sorry! I was too busy eating the hummus to take a good pic!)

Kale Sandwich with Oil-Free Hummus

If you haven’t already read, we are trying to eliminate all added oils from our diet in an effort to “kick it up a notch” in the health department. I’ve been working with a fabulous plant-based registered dietician, her name is Elisa Rodriguez, RD, LDN and she’s available for online consultations through her website EatUrVeggies.com. So if you’re looking to get your health on track I HIGHLY recommend her!

I used up about 6 cups of chickpeas trying to create a tasty oil-free hummus recipe, this one was a hit!

Oil-Free Roasted Red Pepper Hummus

* 2 cups dried chickpeas, soaked overnight and cooked in pressure cooker (You could use about 3 cans chickpeas, drained and rinsed)

* Juice of 3 lemons, zest of 1 (Hey, I like lemon!)

* 2 roasted red peppers – I used roasted red peppers from a jar (COSTCO) and they were HUGE so maybe use a few more if they are small

* 2 pinches of sumac – great touch but if you don’t have any don’t worry

* 1/2 – 1 tsp salt, to taste

* 1/3-1/2 cup bean cooking liquid (Save from pressure cooking beans) OR use canned bean liquid OR water

* Handful of parsley, to taste

Blend in food processor until smooth and enjoy on sandwiches, pita chips, veggies and whatever else you like!

Yummy!

Taco Soup with Quinoa

by

0

I was craving taco soup when I found this recipe with quinoa added… score! Why didn’t I think of that?!? Leave it to Nava Atlas to think of something like that, she has awesome recipes! This recipe is from her site VegKitchen.com. My toddler ate two bowls of this!

Taco Soup with Quinoa

TODDLER APPROVED!!

I omitted the oil and I used no-salt added, tetra-packed tomatoes since we are working towards lowering our salt tolerance and eliminating our added oil consumption.

Taco Soup

  • 1/2 cup raw bulgur or quinoa (I doubled this)
  • 1 large onion, chopped
  • 2 to 3 cloves garlic, minced
  • 1 medium green bell pepper, finely diced
  • 4 cups cooked or canned pinto beans (from 1 1/2 cups raw beans or two 16-ounce cans, drained and rinsed) – I USED CANNED BEANS, TRYING TO USE THEM UP! 
  • One 28-ounce can salt-free crushed tomatoes
  • 1/4 cup chopped mild green chilies, fresh or canned, optional
  • 1/4 cup chopped fresh cilantro, optional
  • 1 to 2 teaspoons chili powder, or to taste
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano

Garnishes:

  • 1 to 1 1/2 cups grated cheddar-style nondairy cheese (I like Follow Your Heart Nacho)
  • Thinly shredded romaine or green leaf lettuce (I used cilantro)
  • Finely diced firm, ripe tomatoes (about 1 cup)
  • Large triangular stone-ground tortilla chips

Bring 1 cup of  water to a boil in a small saucepan. Add the grain and simmer, covered, for 15 minutes, or until the water is absorbed.

Saute the onion in a little bit of water over medium heat until translucent. Add the garlic and bell pepper and continue to sauté, stirring frequently, until all are golden. Add more water if the mixture is sticking. 

Add the remaining ingredients, except the garnishes, plus the cooked grain and 3 cups water. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 10 to 15 minutes, then remove from the heat.

Top with some grated cheese (I used Follow Your Heart Nacho), shredded lettuce (I used cilantro), and diced tomatoes. Serve with tortilla chips. 

I like Pomi brand tomatoes

Saute onions, green peppers and garlic

Make your quinoa

Add all ingredients together (except for toppings)

Bring to strong simmer, cover and cook for 10-15 minutes. (P.S. I LOVE my new dutch oven!!!

Serve with chips, vegan cheeze and cilantro!

Related articles

Kale Lemon Sandwiches

by

6

My hubby and I both agreed that these are one of the best veggie sandwiches we’ve ever had!

Kale Lemon Sandwiches

This recipe is from the online movie Planeat. We REALLY enjoyed this movie and highly recommend it to anyone who likes food movies.

Kale Lemon Sandwiches

Ingredients:

  • 4 slices Mestemacher of Feldcamp (Whole Foods) or any whole grain bread – I’ve used squaw bread from Sprouts or Ezekiel sprouted bread
  • 1 bunch of kale, chopped in bite sized pieces (remove thick stem) or Swiss Chard or greens of choice (4 cups or more) – I use kale (Lacinato)
  • hummus without tahini (easy to make blending  a base of chick peas, lemon and garlic then adding to taste cumin, vinegar, red peppers, parsley or cilantro
  • Green onions chopped  (1 per slice of bread) – Red onion is good too!!
  • 1/2 to 1 bunch cilantro or parsley, chopped – I use cilantro
  • 1/2- 1 lemon, center part VERY, VERY thinly sliced and the ends squeezed and zested – I love lemon so I use extra
  • 1 large tomato, sliced in 4 thick slices (optional)
  • Broccoli sprouts (optional but good!)
  • Black pepper, to taste
  1. Toast bread well.  If using Mestemacher or a rye or pumpernickel double or even triple toast. Make it almost cracker-like. (I double toast the squaw or sprouted bread)
  2. Put kale in a pot with about 3-4 inches of water in the bottom.  Bring to a boil, cover and cook until kale is tender, 3-5 minutes. Check frequently. Kale is good when cooked almost spinach-like. (STEAMING KALE FOR A FEW MINUTES WORKS TOO!)
  3. Spread toast thickly with hummus, sprinkle green onions on the hummus, pile cilantro on top of the green onions and then place a few thinly sliced lemons pieces on the cilantro.
  4. When Kale is tender, drain well.  Shake the strainer so all water is gone, sprinkle the kale in the strainer with lemon zest and remaining lemon juice.  LOTS of lemon makes this good!
  5. Then put a big handful of lemon filled kale on top of each piece of bread.  It is delicious just like that or top with a tomato slice and/or sprouts. Season with pepper.

And there you have health in a bite!  A bit of a messy one at that!

Chop up your toppings

Steam or boil kale and drain, add lemon juice and zest

Double toast bread, top with hummus and onion

Add cilantro

Add sprouts (optional) and lemon slices

Top with kale, tomatoes and season with pepper

Related articles

Spicy Lemon Chard

by

0

This is one of my favorite lunch recipes, this flavor mixture is addicting! I usually eat a whole bunch of chard for lunch using this recipe, sometimes with a side of whole wheat bread or rice. It’s quick and easy to make too, great for busy people! This is a unique spice blend that most people either love or hate… I LOVE IT and I hope you do too!

Spicy Lemon Chard

  • 1 -2 bunches of chard (leaves AND stems) ,washed and chopped – I use red, green or rainbow… ALL GOOD! I use 1 bunch but you may want to use 2 the first time, or half the spices (to make sure you like it first!)
  • 2 tablespoons vegetable oil – you can use water or veggie broth if you’re trying to cut out oil. I use broth and it works perfectly
  • 1-3 tablespoon minced fresh garlic
  • 1 tablespoon paprika
  • 2 teaspoons ground cumin
  • 2 tablespoons fresh lemon juice

Directions:

  1. Heat the oil (water or broth) in a large skillet and saute the garlic gently until golden. Add the chard, paprika, cumin, lemon juice, salt and pepper to taste and mix well.
  2. Cook for 5 minutes, stirring occasionally. Let cool. Serve at room temperature or chilled.

I usually choose red chard but any will do

Use the stalks too for added fiber and crunch!

Wash and dry chard and tear leaves from stems - chop

Easy ingredients!

Saute garlic first... I use jarred garlic when I'm in a hurry

Add in stems for a minute or two, then add in chopped leaves

Add spices/lemon and saute for a few minutes

Serve cold'ish

 

Easy 3-Ingredient Burgers

by

5

You’ve recently learned how to make burgers out of leftover soup, but how about burgers with only 3 ingredients!?! These are so easy to make and hold together really well, ready for whatever toppings you enjoy most. We like sautéed or raw spinach/collard greens, avocado, red onion, pickle relish and Southwestern Chipotle Sauce or Habanero Sauce (our latest favorite!) served with a side of Sweet Potato Fries.

This recipe calls for HOT beans – I usually cook a pound of beans in my electric pressure cooker and once they are done I assemble these burgers (and save the leftover beans for other things). You can also cook beans in a crock pot, make sure to soak them overnight before you cook them. Make sure to save the water you cooked the beans in when you drain them, helps the burgers stick together better!

3-Ingredient Burgers with Sweet Potato Fries

This is another awesome Melomeals recipe – A.K.A. “The Food Genius” 🙂 I make about 9-10 average sized burgers from this one recipe, enough for leftovers for a few days!

3-Ingredient Burgers

Ingredients:

  • 3 C HOT Beans (HOT means TEMPERATURE) 
  • 2 C old fashioned oats (rolled oats, uncooked) – I’ve used quick oats or rolled oats
  • 1 envelope onion soup mix – I use Lipton or the Sprouts brand packet
  • Hot bean liquid if needed to bring the mixture together – I use about 1/3 cup of bean liquid for a batch of burgers

Method:

  1. Mix everything together
  2. Let mixture cool
  3. form into patties and cook over medium heat in a cast iron skillet for 5 minutes a side

3 Ingredients!

Mix HOT beans with oatmeal and onion soup mix - form patties

5 minutes on each side - use a cast iron skillet if you have one

This one is topped with Habanero Sauce... Yum!

This one topped with Follow Your Heart Nacho Cheese and Habanero Sauce

Chickpea Burger on top of kale and mushrooms

Beer-Simmered Seitan Carnitas

by

2

When I served this for dinner a few nights ago, my husband immediately said “this is a keeper!” after his first bite and my daughter ate her portion without throwing it. Success!!

Beer-Simmered Seitan Carnitas on a wheat tortilla with spinach, grape tomatoes, Follow Your Heart Nacho Cheese (shredded) homemade guacamole and Habanero Sauce on top!

This is a Happy Herbivore recipe, she has easy, great tasting recipes for everyone!

INGREDIENTS:

* 3/4 cup vital wheat gluten

* 1/4 cup chickpea flour

* 3 tbsp nutritional yeast

* 2 tsp onion powder

* 1 tsp garlic powder

* 3/4 cup water

* 1 tbsp low sodium soy sauce

* 1 tbsp nutritional yeast

* 1/2 tsp vegemite

* 1/4 tsp garlic powder

* 1/4 tsp onion powder

* 12 ounces beer – I used Newcastle Ale

* 1/2 tsp vegemite

INSTRUCTIONS

1. Whisk vital wheat gluten, chickpea flour, 3 tbsp nutritional yeast, 2 tsp onion powder and 1 tsp garlic powder together in a bowl and set aside. Combine warm water (hot from the tap) with soy sauce, 1 tbsp nutritional yeast, 1/2 tsp vegemite (or marmite or vegan Worcestershire sauce), 1/4 tsp garlic powder and 1/4 tsp onion powder together. Pour liquid into flour mixture and stir to form a dough. If it’s too dry, add another tbsp or two of warm water but becareful not to make it too wet or soggy. You want it to be firm, but pliable and moist. Knead 5-10 times then place into a large pot.

2. Pour beer over top (mine was room temp), cover and bring to a boil. Once boiling, add 1/2 tsp more vegemite, reduce to low and simmer until most of the liquid has absorbed, about 45 minutes to 1 hour. About 1/4 cup cooking liquid should line the bottom of the pot .

3. Use a butter knife (not a sharp knife) to shred thin slices off of the seitan. If the seitan is too wet or juicy for you, place slices on a cookie sheet and bake at 350F for 8-10 minutes on each side. Ne careful not to over bake the seitan — you want it slightly firmer but not dried out and hard.

4. For “carnitas” slap seitan into whole wheat tortillas with lettuce and tomatoes, and spoon residual cooking liquid over the filling.

Whisk vital wheat gluten, chickpea flour, 3 tbsp nutritional yeast, 2 tsp onion powder and 1 tsp garlic powder together in a bowl and set aside

Combine warm water (hot from the tap) with soy sauce, 1 tbsp nutritional yeast, 1/2 tsp vegemite (or marmite or vegan Worcestershire sauce), 1/4 tsp garlic powder and 1/4 tsp onion powder together

Pour liquid into flour mixture and stir to form a dough

Knead dough 5-10 times

Place in pan, pour beer over it, bring to boil, add 1/2 tsp more vegemite, boil 45 or until done

Done

Slice with butter knife

Ready to assemble carnitas!

Spinach, grape tomatoes, Follow Your Heart Vegan Nacho Cheese (shredded), homemade guacamole and Habanero Sauce on top!

YUMMY!!!

In case you don't know what Vegemite looks like...